Red lentil, chickpea & chilli soup

Red lentil, chickpea & chilli soup

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(432 ratings)

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Cooking time

Prep: 10 mins Cook: 25 mins

Skill level

Easy

Servings

Serves 4

Come home to a warming bowlful of this filling, low-fat soup

Nutrition and extra info

Additional info

  • Freezable
  • Vegetarian
Nutrition info

Nutrition per serving

kcalories
222
protein
13g
carbs
33g
fat
5g
saturates
0g
fibre
6g
sugar
6g
salt
0.87g
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Ingredients

  • 2 tsp cumin seeds
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomatoes, whole or chopped
  • 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
  • small bunch coriander, roughly chopped (save a few leaves, to serve)
  • 4 tbsp 0% Greek yogurt, to serve

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Method

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
  2. Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.

Recipe from Good Food magazine, March 2010

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Comments

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dexyweescot's picture

Brilliant soup! Loved it. I like more heat to burn they calories off so I added 2 big fresh chillies and also a red pepper to sweeten it..

johnmcgregor's picture
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Made this today and it was our first time making soup. It was phenomenal! The only change we made was using crushed chillies instead of flakes. We will definitely make more.

It's honestly up there with the best soup I've had.

pippa154's picture
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I absolutely love this soup, so easy to make, done in less than 1/2 hour. I've taken to just using chilli flakes and missing out the cumin, I like cumin but prefer this soup with just the chilli. The addition of the coriander at the end is really lovely. I make this every weekend now and is a family favourite.

kwshef's picture
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Really delicious. Used cumin powder rather than seeds because that was what I had. Also added 2 carrots with the onion and 2 cloves of garlic. Will make again,

bella_bath's picture

Scrummy soup and perfect if you're on the weight loss train. I pimped this soup a bit by:
- Adding smoked paprika at the beginning with the cumin seeds and chillies
- Adding ginger and garlic along with the onions
- Not blending...much tastier and wholesome as it is
- Adding freshly chopped spring onions and kale along with the coriander

Truly delicious, quick to make and great for big-batch cooking, as it freezes well.

Hoorah!

orrisdale's picture
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This is quite simply one of the most delicious soups I have ever had. It is easy to make, the ingredients are easy to source, it is healthy and so scrumptious!

jfowles's picture
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Found this very easy and tasty. Made extra for lunches.

stingray11's picture
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This was delicious and looked and tasted very healthy. I only used about half the cumin as I find it very strong and I would definitelys suggest adding the fresh coriander and the Greek yogurt (though I used Greek-style, not 0%) as it adds to the flavour.

hib1980's picture
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Absolutely love this soup - tastes great and feels very satisfying plus all good ingredients. A definite winner in our household!

joinkendal's picture
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Delicious! I did as other reviewers suggested and used the whole tin of chickpeas plus added a couple of carrots. I only partly blended it so that it remained chunky (psychologically feels more substantial) I used chicken stock instead of vegetable as I always find this adds more flavour and I didn't have any fresh coriander or greek yog so skipped adding these and it was still very flavoursome.

alimat's picture
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Made this a couple of times, really tasty, always add the full to of chick peas though, prefer it that way and saves me having to remember to use the other half. Only seasoning I add at the end is a bit more chilli powder if needed.

tracieah's picture
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Love this. Very simple and very tasty

lorna_doone's picture
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I've been making this recipe for a couple of years now and love it. I make it on a Sunday night then ladle it into portions and freeze to take to work for lunch (without the yoghurt or coriander). Made it today for family lunch and it was very well received. And it makes you feel good as it is so healthy!

oneils85's picture

Do the tinned chickpeas cook alright? I always find they have a weird taste from a tin.

alimat's picture
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They're fine as long as you wash them well, never use them straight from the tin

JackieKigg's picture
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So easy to make and really tasty, will definitely make again :)

shekinah100's picture
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Really tasty and healthy. Will definitely make it again.

egreenwood20's picture
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Great and really easy to make. Makes plenty for lunch for the following days! My only critique is that it's quite salty.

ladyl1's picture
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This is a very good and economical soup, using store cupboard ingredients. I added celery and a couple of carrots to mine, as they were about to go to waste. I also added extra chilli as I like it hot.

Strawberrysquash0's picture
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I love this recipe, it's delicious. I used ground cumin instead of cumin seeds and also added garlic, carrots, spinach and a few herbs after reading comments by others. Really healthy and filling too. Will definitely make this again. Thank you :-)

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